Hump Day Partner WOD

Oct 22nd, 2014

Category: CrossFit

Hump Day Partner WOD

Jess

Jess

Superhero 5K – This Sunday!
The Southie Endurance crew will be participating in the Superhero 5K on Sunday, October 26 in Cambridge, MA. This will be an excellent test of your endurance training on a great course. You could even dress up as a superhero if you wanted! Even if you haven’t been training with the Endurance classes, we hope you can step outside of your comfort zone and join the Southie crew for this race. It will be a good time!
To sign up, please click HERE and use the code SOUTHIE20 to receive 20% off of your registration.

Breast Cancer Awareness Rock Tape
Our Functional Movement screener/chiropractor Wes Hendricks and his co workers will be here tonight from 5-6:30pm to provide pink rock tape for breast cancer awareness. Show up early before class and get taped up.  For more info on Rock Tape click here.

November CFS Boot Camp

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The Details:
Dates: Monday November 3rd – Friday November 28th
Weekdays: Monday, Wednesday, Friday
More info here.
Spots are limited to 25, to sign up click HERE!

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Strength/Gymnastics
EMOM 10
3 Strict Pull-ups

-For Assistance add a band
-For Difficulty add load

Partner WOD
25 Minute AMRAP
200m Sandbag Run (3,2) / sub 250m Row if it is pouring out
10 Power Snatches (95,65)
10 Clapping Push-ups

Level 2- (75,55)
Level 1- (65,35)

*1 Partner works at a time. Score=total rounds

Mobility Class:
Partner Hamstring/Shoulder Stretching

DISCUSSION 1 Comments

  1. Lee 10/22/2014 at 11:33 pm

    Mike and I got 9 rounds + 100m run, rx.